How To Get Fitted For Running Shoes?   

How To Get Fitted For Running Shoes?

The most essential element of your exercise regime is the right pair of trainers.

You'd think that a pair of running shoes is just a pair of running shoes, but no. Nothing comes easy these days, not even buying trainers. So before you head to the shops, figure out what you need your new sneakers for.

If you are a beginner, a cross-country design will work best because it's multifunctional, and as such will see you through walks, runs and jungle treks. Thankfully, most brands have clearly categorised shoes to take the guesswork out of what you need on the court, on grass or in the gym.


Once you've identified, your sole mate, look into comfort levels. Shoes that are too narrow or too wide can lead to painful blisters and calluses. Likewise, a toe box that isn't high enough can irritate foot disorders such as bunions and hammertoes.

You should also take into account the type of arch your feet sport. The intricate alignment of bones, muscles, ligaments and tendons in your feet form side-to-side (metatarsal) and lengthwise (longitudinal) arches. As you walk or run, these springy, elastic arches help distribute your body weight evenly across each of your feet.
Your arches play a pivotal roll in how you walk or run. They act as your base of support for proper mobility but are resilient and flexible to adapt to various surfaces. Choose shoes that accommodate your arch type.

Neutral-arched feet
Your feet aren't overly arched nor are they overly flat. Look for shoes with firm midsoles, straight to semi-curved lasts (the term "last" refers to the shape of the sole and the footprint that the shoe is built around) and moderate rear foot stability.

Low-arched or flat feet
You have a tendency toward excessive inward roll if you have low-arched or flat feet.
They may cause muscle stress and joint problems in your feet and knees because they don't support your body as well. Look for a walking shoe with motion control to help stabilise your feet.

High-arched feet
High arches can result in excessive strain on joints and muscles, as your feet may not absorb shock as well. Look for cushioning to compensate for your natural lack of shock absorption.

If you can't figure out your arch - type, dip your foot into a bucket of coloured water or coat it with fingerpaints. Step on a piece of white paper and examine the foot print. If you can see most of your foot, you probably have low arches. If you see very little of your foot, you likely have high arches. You can also look to your old shoes for clues to the shape of your foot. Bring your old walking shoes with you when you shop for a new pair – most shoe professionals can give you some tips on what to buy based on the wear of your old shoes.

All shoes eventually show signs of wear. And even if they still feel comfortable, they might not be providing you with enough support or shock absorption. Pay attention to the condition of your shoes. If the outsole is worn through, it's time for new shoes. At least you'll know what to look out for.


A good rule of thumb is to look for comfort and fit, not fancy design. The latest technology won't matter a bit if the shoe pinches, pokes or hurts your foot in any way. Here are some tips for selecting the right shoes:

* Wear the same socks you'll wear when buying the shoes, or take the socks with you to the store. Buy shoes at an athletic shoe store with professional fitters or at a store where you have plenty of options.

* Ask the salesperson to measure both feet, measure them yourself or have a friend or family member help you. Stand up as your foot is measured to get the most accurate measurement.

* If one foot is larger than the other, try on a pair that fits your larger foot.

*Try on both shoes and check the fit. Wiggle your toes. If you don't have at least a half inch between your longest toe and the end of the shoe - approximately the width of your finger - try a larger size.

* If you can detect the outline of your toes in the top or on the side of the shoes, try a larger size or a wider cut pair of shoes.

* Be sure the shoes are wide enough. The side-to-side fit of the shoe should be snug, not tight. For women with wide feet, consider men's or boys' shoes, which are cut a bit larger through the heel and the ball of the foot.

* Walk in the shoes before buying them. They should feel comfortable right away. Make sure your heel fits snugly in each shoe and doesn't slip as you walk.

Happy reading,

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